Episode 95 - Z2 Training and Finding Your LT1, VO2max, and Rest Intervals

The Matchbox - A Cycling Podcast

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. Show host, Adam Saban, was out of the office during this recording so Ignition Co-founder, Drew Dillman, took the lead and also invited Ignition coach, Will Pfeiffer, to join the show. The crew talks about Z2 training and how to estimate your LT1 to be more specific with your base training, the impacts of knowing your VO2max, and how to determine appropriate rest interval times.

Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is here and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at [e-mail] with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the hosts discuss training, racing, and coaching. They share their experiences with training for the Unbound gravel race and discuss different training strategies. They also answer listener questions about lactate testing and training zones. The hosts explain how to determine LT1 and LT2 in a lab environment and discuss the importance of continuous lactate monitoring. They also discuss the frequency of testing and how LT1 determines zone two training. In this conversation, Will Pfeiffer, Kaitlyn Maddox, and PJCT D1ZL CLTV* discuss the importance of lactate threshold 1 (LT1) in endurance training. They explain that training below LT1 helps prevent fatigue and overtraining, while training above LT1 can lead to a cortisol response and inflammation. They also discuss the talk test as a simple way to determine if you're training below LT1. The conversation touches on the use of lactate data to determine rest intervals and the potential for future protocols that focus on lactate buffering rather than power output. They also briefly discuss the value of VO2 testing and the impact of knowing your VO2 max on performance and motivation.

Keywords

training, racing, coaching, Unbound gravel race, lactate testing, LT1, LT2, training zones, lactate threshold, endurance training, LT1, talk test, rest intervals, lactate testing, VO2 max, potential, performance

Takeaways

• Different training strategies can be effective for different athletes, and it's important to find what works best for you.
• Continuous lactate monitoring can provide valuable insights into training and performance.
• LT1 and LT2 can be determined in a lab environment by measuring lactate levels and power output or heart rate.
• LT1 determines zone two training, which is typically endurance or low-tempo training.
• The frequency of testing depends on individual goals and availability, but regular testing can provide valuable data for training. Training below lactate threshold 1 (LT1) helps prevent fatigue and overtraining.
• The talk test is a simple way to determine if you're training below LT1.
• Lactate data can be used to determine rest intervals and optimize recovery.
• Knowing your VO2 max can impact performance and motivation.
• Potential is not solely determined by VO2 max, and success can be achieved regardless of the number.

Titles

• Zone Two Training and LT1
• The Frequency of Testing and its Benefits The Impact of Knowing Your VO2 Max
• Determining Rest Intervals with Lactate Data

Sound Bites

• "Yo yo, welcome back to the Matchbox."
• "This training that we're talking about will tie into one of the questions that we're going to talk about."
• "What efforts are needed to best determine LT1 and LT2 in a lab environment?"
• "You stay below that all the time. Even if like for me, my LT1 is in the middle of my zone two, that means my endurance training does not happen in the top of zone two."
• "If you can't talk comfortably, then you're probably over LT1. Is it that easy?"
• "If you can't hold a conversation with yourself, then you're probably going too hard."

Chapters

00:00 Introduction and Training Update

03:19 Training Strategies and Lactate Testing

09:41 Determining LT1 and LT2 in a Lab Environment

24:29 Frequency of Testing and Benefits

32:45 Using the Talk Test

36:30 Lactate Buffering Protocols

44:00 The Meaning of VO2 Max

49:31 Process Over Results